These are my top 5 MMA supplements; it’s very subjective, so many people might not agree, but here goes:
This stuff is amazing for preventing a muscle pump. When this happens in grappling, your grip strength just vanishes. This can be a big problem if you are carry a decent amount of muscle on your frame. 2g 20 mins before training sorts it right out.
2. Beta Alanine
Beta Alanine works by buffering lactate. Again, this is a big problem when grappling and sparring MMA. The only problem is the horrible tingling sensation you get just after ingesting this stuff
Explosive power is vital in MMA. You’re not going to do a great double leg takedown or thai roundhouse kick if your body isn’t able to muster up any explosive power. Creatine works by helping your “ATP-PC” energy system last slightly longer and recover quicker. It’s proven in dozens of studies to work effectively, especially in intermittent exercise like sprints. I take 3g after training, current thoughts are that there is no need to load.
4. Alpha Lipoic Acid
Not only is this a very strong and effective anti-oxidant, it also acts as an ‘insulin mimicker’ (to a certain extent anyway) and when taken with carbs and creatine; allows for a much better absorption of the creatine and also more carbs are partitioned for use in the muscle cells rather than being stored as fat.
If you are training for an hour or longer, you really need to have a sports drink. This prevents overtraining and a drop in your immune function that is seen with prolonged, intense training – technically referred to as “exercise induced immuno-suppression”. Sports drinks cost too much though, make your own in a protein shaker or water bottle by adding 5% maltodextrin (or glucose, but this is very sweet) and a pinch of salt. Some people also advocate adding a small amount (2-3g) of Branch Chained Amino Acids too.
In addition ingesting carbs during training should help keep your from ‘hitting the wall’ early and losing all explosive power. Once the body has to rely on, and breakdown fat to power muscular contractions; it has to slow down, and the body is only capable of low-to-moderate intensity performance.
Also, put 20-50g in your post-workout shake, along with some BCAAs and whey or egg protein